8 weeks · 3 sessions/wk
Hypertrophy: 3-day full body
Build muscle with 3 full-body sessions, progressive loading and just enough volume to recover.
€19.99See program
Buy · €19.99Muscle
Biceps exercises
23 exercises that target the biceps as the main muscle and 48 where they help as a secondary muscle. Open any of them to see the form, common mistakes and how many sets to do for your goal.
Elbow Flexion 22
Hammer Curl
Biceps, Forearms
Barbell Curl
Biceps
Cable Rope Hammer Curl
Biceps
Cable Preacher Curl
Biceps
Concentration Curl
Biceps
Cross-Body Hammer Curl
Biceps
Alternating Dumbbell Curl
Biceps
Dumbbell Biceps Curl
Biceps
EZ-Bar Curl
Biceps
High Cable Curl
Biceps
Incline Dumbbell Curl
Biceps
Incline Hammer Curl
Biceps
Machine Biceps Curl
Biceps
Overhead Cable Curl
Biceps
EZ-Bar Preacher Curl
Biceps
Reverse Barbell Curl
Biceps
Spider Curl
Biceps
Standing Cable Biceps Curl
Biceps
Zottman Curl
Biceps
Close-Grip EZ-Bar Curl
Biceps
One-Arm Dumbbell Preacher Curl
Biceps
Wide-Grip Barbell Curl
Biceps
Push & Drag 1
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Also work the biceps 48
Bent-Over Barbell Row
Lats, Traps & mid back
Wide-Grip Lat Pulldown
Lats
Seated Cable Row
Lats, Traps & mid back
Cable Face Pull
Shoulders, Traps & mid back
Pull-Up
Lats
Muscle-Up
Lats, Triceps
Barbell Rear Delt Row
Shoulders
Alternating Renegade Row
Traps & mid back
Landmine T-Bar Row
Traps & mid back
Bent-Over Dumbbell Row
Traps & mid back
Bodyweight Bar Row
Traps & mid back
Chest-Supported Incline Dumbbell Row
Traps & mid back
Chest-Supported T-Bar Row
Traps & mid back
Mixed-Grip Chin-Up
Traps & mid back
One-Arm Dumbbell Row
Traps & mid back
One-Arm Kettlebell Row
Traps & mid back
Meadows Row (One-Arm Landmine Row)
Traps & mid back
Reverse-Grip Barbell Row
Traps & mid back
Seated One-Arm Cable Row
Traps & mid back
Sled Row
Traps & mid back
Suspension Trainer Row (TRX)
Traps & mid back
T-Bar Row with V-Handle
Traps & mid back
Two-Arm Kettlebell Row
Traps & mid back
Towel-Assisted One-Arm Chin-Up
Traps & mid back
Week-by-week training programs
8-week plans with sets, reps and progression, built for your sport. Includes a downloadable PDF.
8 weeks · 2 sessions/wk
Pulling and grip for climbing
More pulling and finger strength, stable shoulders on lock-offs and a core that keeps your feet on the wall.
€19.99See program
Buy · €19.998 weeks · 3 sessions/wk
Calisthenics: from zero to your first pull-ups and dips
Bodyweight pull-ups, dips, push-ups and core, with clear week-by-week progressions.
€19.99See program
Buy · €19.99